Sunday 9/24/17
I was supposed to do this yesterday, but I was feeling really fatigued. Not sore, just overall a feeling of full body tiredness. Kind of strange.
Today doesn't feel much better. I still feel alert and have the keto clarity going on, not sore at all, just feel like I can't lift anything heavy or do anything intense.
Just warming up on a 200m run, my heart rate shot up to 170bpm which isn't right. Probably need another day off to start next week fresh.
1. Warm Up
3 Rounds:
10 Strict Press
12 T2B
200m Run
2. Strength
Strict Press 2x10 @65/65#
This is the same weight I've been doing for the past few weeks and it felt so much heavier.
3 reps E2MOM for 12 min AHAP
3@75/75/75/75/80/85#
The struggle was real today. Decided to stop and listen to my body and rest. No more for today. Hopefully I feel good to go tomorrow.
Sunday, September 24, 2017
Cycle 1 Week 5 Day 4 MFT#1286
9/22
1. Warm Up
10 min bike
30 KBS
120' HS Walk (practice)
2. Strength
Back Squat 3x3 @92.5%
3 @185/185/185
Holy shit this is getting heavy!
3. Bitch Work
8 x 10 cal bike (no ski erg)
Rest 90 seconds
Total time- 13:08
1. Warm Up
10 min bike
30 KBS
120' HS Walk (practice)
2. Strength
Back Squat 3x3 @92.5%
3 @185/185/185
Holy shit this is getting heavy!
3. Bitch Work
8 x 10 cal bike (no ski erg)
Rest 90 seconds
Total time- 13:08
Cycle 1 Week 5 Day 3 MFT#1285
9/20
1. Warm Up
3 Rounds:
12 DB Thrusters
8 Pullups
250m Row
2. Strength
Back Squat 4x4 @90%
4 @170/170/170/170#
3. Bitch Work
Bike 5k 9:48
Rest 2 min
Bike 4k 7:36
Rest 2 min
Bike 3k 5:43
Rest 1 min
Bike 2k 3:38
Rest 1 min
Bike 1k 1:37
Puke.
1. Warm Up
3 Rounds:
12 DB Thrusters
8 Pullups
250m Row
2. Strength
Back Squat 4x4 @90%
4 @170/170/170/170#
3. Bitch Work
Bike 5k 9:48
Rest 2 min
Bike 4k 7:36
Rest 2 min
Bike 3k 5:43
Rest 1 min
Bike 2k 3:38
Rest 1 min
Bike 1k 1:37
Puke.
Wednesday, September 20, 2017
Cycle 1 Week 5 Day 2 MFT#1284
9/19
1. Warm Up
10 min Run
10 Rin Dip
20 Single Leg DB DL
30 cal BIke
2. Strength
DL 4x2 @135/200/215/220/225#
3. Oly
Pause Hang Snatch Warm Up
4x3@40-60%
3@55/60/65/65#
Hang Snatch 2 reps @85%
E2MOM for 12 min
2@75/85/90/95/100/105#
6a. Gymnastics Accessory
8x7 Strict HSPU
Did 5 sets of Shoulder Taps instead
1. Warm Up
10 min Run
10 Rin Dip
20 Single Leg DB DL
30 cal BIke
2. Strength
DL 4x2 @135/200/215/220/225#
3. Oly
Pause Hang Snatch Warm Up
4x3@40-60%
3@55/60/65/65#
Hang Snatch 2 reps @85%
E2MOM for 12 min
2@75/85/90/95/100/105#
6a. Gymnastics Accessory
8x7 Strict HSPU
Did 5 sets of Shoulder Taps instead
Cycle 1 Week 5 Day 1 MFT#1283
9/18
1. Warm Up
2 Rounds:
15 Wallball
10 OH Lunge with WB
Bike 1k
2A. Strength
Back Squat 5x5@80% (148#)
5 @ 160/160/160/160/160#
2B. Press Grip Bench Press
5x5 Heavier than last time
5@85/90/95/100/105# PR!
3. Conditioning
6 Rounds:
8 Thrusters @95/55#
8 Barfing Burpees
Time- 12:29
4. Bitch Work
Row 5k
200m fast, 300m recovery
Time- 24:59
1. Warm Up
2 Rounds:
15 Wallball
10 OH Lunge with WB
Bike 1k
2A. Strength
Back Squat 5x5@80% (148#)
5 @ 160/160/160/160/160#
2B. Press Grip Bench Press
5x5 Heavier than last time
5@85/90/95/100/105# PR!
3. Conditioning
6 Rounds:
8 Thrusters @
8 Barfing Burpees
Time- 12:29
4. Bitch Work
Row 5k
200m fast, 300m recovery
Time- 24:59
Cycle 1 Week 4 Day 5 MFT#1282
9/16
1. Warm Up
4 Rounds
10 Good Mornings
300m Row
2. Strength
Strict Press 2 x 10 @65/65#
1 Rep every 90 sec for 12 min.
1@85/90/95/100/95/90/90/90#
3. Oly
Pause Hang Clean Warm Up
4x3@40-60%
Jerk last rep. Drop + reset.
3@65/65/75/75#
Hang Clean + 1 Jerk
3 reps @70% E2MOM 12 min
3@85/105/105/105/105/105#
4. Bitch Work
Bike 8k
1 min hard, 2 min easy
Time- 15:44
1. Warm Up
4 Rounds
10 Good Mornings
300m Row
2. Strength
Strict Press 2 x 10 @65/65#
1 Rep every 90 sec for 12 min.
1@85/90/95/100/95/90/90/90#
3. Oly
Pause Hang Clean Warm Up
4x3@40-60%
Jerk last rep. Drop + reset.
3@65/65/75/75#
Hang Clean + 1 Jerk
3 reps @70% E2MOM 12 min
3@85/105/105/105/105/105#
4. Bitch Work
Bike 8k
1 min hard, 2 min easy
Time- 15:44
Cycle 1 Week 4 Day 4 MFT#1281
9/15
1. Warm Up
10 min bike
10 ring dip
20 step up
60 sec wall sit
2. Strength
Back Squat 3x3@92.5% (171#)
3@135/175/180/185#
185# was my testing PR for Cycle 1!
3. Bitch Work
6 x 300m run
Rest 5 min.
1. Warm Up
10 min bike
10 ring dip
20 step up
60 sec wall sit
2. Strength
Back Squat 3x3@92.5% (171#)
3@135/175/180/185#
185# was my testing PR for Cycle 1!
3. Bitch Work
6 x 300m run
Rest 5 min.
Cycle 1 Week 4 Day 3 MFT#1280
9/13/17
1. Warm Up
3 x 10 lateral squats with KB
30' HS Walk
10 Horizontal Ring Rows
2. Strength
Back Squat 4x4@87.5% (162#)
4@165/165/165/165#
3. Bitch Work
8 x 150m Row
Rest 60 sec.
34.9/34.4/33.8/33.8/34.8/34.9/34.6/33.7
1. Warm Up
3 x 10 lateral squats with KB
30' HS Walk
10 Horizontal Ring Rows
2. Strength
Back Squat 4x4@87.5% (162#)
4@165/165/165/165#
3. Bitch Work
8 x 150m Row
Rest 60 sec.
34.9/34.4/33.8/33.8/34.8/34.9/34.6/33.7
Cycle 1 Week 4 Day 2 MFT#1279
9/12/17
1. Warm Up
10 min Row
10 banded good mornings
20 OHS @45#
40 DU
2. Strength
DL 3x3 @135/185/205/215#
3. Oly
Pause Hang Snatch Warm Up
4x3@40-60%
3@55/60/65/70#
Hang Snatch 3 reps @70%
E2MOM for 12 min
3@75/80/80/80/85/85#
Hands hurt today!
4. Bitch Work
10 x 500m ski
tried it with the bands. Got a pretty bad blister.
6a. Gymnastics Accessory
Handstand Hold
8x30 sec on: 30 sec off
6b. Strength Accessory
Pistols 6 x 10
Did 3 sets each leg assisted either with box or upright.
1. Warm Up
10 min Row
10 banded good mornings
20 OHS @45#
40 DU
2. Strength
DL 3x3 @135/185/205/215#
3. Oly
Pause Hang Snatch Warm Up
4x3@40-60%
3@55/60/65/70#
Hang Snatch 3 reps @70%
E2MOM for 12 min
3@75/80/80/80/85/85#
Hands hurt today!
4. Bitch Work
10 x 500m ski
tried it with the bands. Got a pretty bad blister.
6a. Gymnastics Accessory
Handstand Hold
8x30 sec on: 30 sec off
6b. Strength Accessory
Pistols 6 x 10
Did 3 sets each leg assisted either with box or upright.
Cycle 1 Week 4 Day 1 MFT#1278
9/11/17
1. Warm Up
4 Rounds:
10 Goblet Squats
20 cal Row
2A. Strength
Back Squat 5x5@77.5%
5 @155/155/155/155/155#
2B. Strict Press 2 x 10 @65/65#
3 reps E3MOM for 12 min AHAP
3@85/85/85/85#
3. Oly (from Saturday)
Pause Power Position Clean Warm Up
4x3@40-60% 1RM
Jerk last rep
3@65/75/85/95#
Hang Clean & Jerk 1 rep E2MOM for 12 min.
1@105/115/125/135/140/140#
4. Bitch Work (from Saturday)
Bike 12k
Time- 23:14
1. Warm Up
4 Rounds:
10 Goblet Squats
20 cal Row
2A. Strength
Back Squat 5x5@77.5%
5 @155/155/155/155/155#
2B. Strict Press 2 x 10 @65/65#
3 reps E3MOM for 12 min AHAP
3@85/85/85/85#
3. Oly (from Saturday)
Pause Power Position Clean Warm Up
4x3@40-60% 1RM
Jerk last rep
3@65/75/85/95#
Hang Clean & Jerk 1 rep E2MOM for 12 min.
1@105/115/125/135/140/
4. Bitch Work (from Saturday)
Bike 12k
Time- 23:14
IRMA WOD
Cycle 1 Week 3 Day 4 MFT#1276
9/8/17
1. Warm Up
10 min run
30 KB Taters (2 gallon jugs)
30 Burpees
2. Strength
Back Squat 3x3 @90%
3x3 Devin Back Squats @185#
3. Bitch Work
8x50m sprint with 2 min rest
The gym was closed because of the hurricane and mandatory evacuation so we did the best we could at home!
9/8/17
1. Warm Up
10 min run
30 KB Taters (2 gallon jugs)
30 Burpees
2. Strength
Back Squat 3x3 @90%
3x3 Devin Back Squats @185#
3. Bitch Work
8x50m sprint with 2 min rest
The gym was closed because of the hurricane and mandatory evacuation so we did the best we could at home!
Cycle 1 Week 3 Day 3 MFT#1275
1. Warm Up
Run 1 mile for time
10:19
2. Back Squat
4x4 @ 85% (157#)
4 @169/160/160/160#
3. Bitch Work
4 x 2k row with 3 min rest
9:54/9:50/9:49/9:12
Run 1 mile for time
10:19
2. Back Squat
4x4 @ 85% (157#)
4 @169/160/160/160#
3. Bitch Work
4 x 2k row with 3 min rest
9:54/9:50/9:49/9:12
Cycle 1 Week 3 Day 2 MFT#1274
1. Warm Up
10 min Row
20 GHD Situps
20 DB Single Leg RDL
20 cal Bike
2. Strength
DL 5x1 @ 135/185/200/215/225#
3. Oly
Pause Power Position Snatch Warm Up
4x3 @40-60% 1RM
Drop + Reset
3 @65/65/65/65#
Hang Snatch 1 Rep @90%+
E2MOM for 12 min
1@75/85/95/100/105/105#
Power Snatches
4. Bitch Work
20 min EMOM
11 cal bike
10 min Row
20 GHD Situps
20 DB Single Leg RDL
20 cal Bike
2. Strength
DL 5x1 @ 135/185/200/215/225#
3. Oly
Pause Power Position Snatch Warm Up
4x3 @40-60% 1RM
Drop + Reset
3 @65/65/65/65#
Hang Snatch 1 Rep @90%+
E2MOM for 12 min
1@75/85/95/100/105/105#
Power Snatches
4. Bitch Work
20 min EMOM
11 cal bike
Monday, September 4, 2017
Cycle 1 Week 3 Day 1 MFT#1273
9/4
1. Warm Up
Floss Hips
2 Rounds:
15 Push Jerk
10 Step Ups with bar
Bike 1k
2a. Strength
Back Squat 5 x 5 @75% (138.75#)
5 @135/145/150/155/155#
2b. Press Grip Bench Press
5 x 5 @75/85/90/95/100# 5RM PR!!!
3. Conditioning
4 Rounds:
3 min AMRAP
400m Row
Max Rep C&J @105#85#
Rest 1 min.
5/5/5/5
Did singles with a push jerk. Back still bothering me so went light.
4. Bitch Work
Ski/Bike 4k
Time- 7:36
This was probably supposed to take a lot longer. Our bikes are geared differently than the assault bikes and I'm sure the ski erg is more difficult too.
5a. Gymnastics Accessory
5 x 12 Horizontal Ring Rows
did 6 on the bench, then the rest with feet on floor. Really difficult.
1. Warm Up
Floss Hips
2 Rounds:
15 Push Jerk
10 Step Ups with bar
Bike 1k
2a. Strength
Back Squat 5 x 5 @75% (138.75#)
5 @135/145/150/155/155#
2b. Press Grip Bench Press
5 x 5 @75/85/90/95/100# 5RM PR!!!
3. Conditioning
4 Rounds:
3 min AMRAP
400m Row
Max Rep C&J @
Rest 1 min.
5/5/5/5
Did singles with a push jerk. Back still bothering me so went light.
4. Bitch Work
Time- 7:36
This was probably supposed to take a lot longer. Our bikes are geared differently than the assault bikes and I'm sure the ski erg is more difficult too.
5a. Gymnastics Accessory
5 x 12 Horizontal Ring Rows
did 6 on the bench, then the rest with feet on floor. Really difficult.
Cycle 1 Week 2 Day 5 MFT#1272
9/2
1. Warm Up
Floss Shoulders
4 x 10 KBS
100m Run
10 heavy WB @20#
2. Strength
Strict Press 2 x 10 @65/65#
2 Reps E2MOM for 12 min. AHAP
2 @80/85/85/85/85/90#
3. Oly
Pause Power Position Clean Warm Up
4 x 3 @40-60% Jerk last rep
3 @65/70/75/75#
Hang Clean E2MOM for 12 min.
2 Reps @85%+ Jerk last rep
NO FAILS!
2 @95/105/115/115/115/115#
4. Bitch Work
Way too hot for a 3 mile run. Skipped it.
5a. Gymnastics Accessory
GHD Situps 5 x 10
5b. Strength Accessory
Back Rack Walking Lunge Steps
50' x 6 Heavy. Rest as needed.
Did 3 rounds at 55# and had to stop because my knees were hurting and I freaked out. Right knee especially felt bad. Probably should have done these without weight.
1. Warm Up
Floss Shoulders
4 x 10 KBS
100m Run
10 heavy WB @20#
2. Strength
Strict Press 2 x 10 @65/65#
2 Reps E2MOM for 12 min. AHAP
2 @80/85/85/85/85/90#
3. Oly
Pause Power Position Clean Warm Up
4 x 3 @40-60% Jerk last rep
3 @65/70/75/75#
Hang Clean E2MOM for 12 min.
2 Reps @85%+ Jerk last rep
NO FAILS!
2 @95/105/115/115/115/115#
4. Bitch Work
Way too hot for a 3 mile run. Skipped it.
5a. Gymnastics Accessory
GHD Situps 5 x 10
5b. Strength Accessory
Back Rack Walking Lunge Steps
50' x 6 Heavy. Rest as needed.
Did 3 rounds at 55# and had to stop because my knees were hurting and I freaked out. Right knee especially felt bad. Probably should have done these without weight.
Cycle 1 Week 2 Day 4 MFT#1271
September 1st, 2017
1. Warm Up
10 min row
10 ring dips
20 step ups
60 second wall sit
2. Strength
Back Squat 3x3 @87.5% (161.8#)
3 @135/165/175/175#
3. Bitch Work
8 x 200mski/row
Rest 2 min
50/47/47/46/47/46/47/47sec
4. Conditioning
20 min AMRAP
400m run
24 WB@14# (12/12)
12 HSPU (6/6)
3 Rounds
5b. Strength Accessory
Good Mornings 3 x 20 @65#45#
1. Warm Up
10 min row
10 ring dips
20 step ups
60 second wall sit
2. Strength
Back Squat 3x3 @87.5% (161.8#)
3 @135/165/175/175#
3. Bitch Work
8 x 200m
Rest 2 min
50/47/47/46/47/46/47/47sec
4. Conditioning
20 min AMRAP
400m run
24 WB@14# (12/12)
12 HSPU (6/6)
3 Rounds
5b. Strength Accessory
Good Mornings 3 x 20 @
Cycle 1 Week 2 Day 3 MFT#1270
8/30
1. Warm Up
Floss wrists
3 Rounds:
10 KB Taters
20 sec HS Hold
5 Pullups
2. Strength
Back Squat 4 x 4 @82.5% (52.6# of 185#)
4 @155/155/155/155#
3. Bitch Work
30 min steady state run
4. Conditioning
3 Rounds:
18 cal bike
20 DB Snatch @50#25#
30 Pullups (sets of 7-10 butterfly)
5. Gymnastics Accessory
HS Walk practice
1. Warm Up
Floss wrists
3 Rounds:
10 KB Taters
20 sec HS Hold
5 Pullups
2. Strength
Back Squat 4 x 4 @82.5% (52.6# of 185#)
4 @155/155/155/155#
3. Bitch Work
30 min steady state run
4. Conditioning
3 Rounds:
18 cal bike
20 DB Snatch @
30 Pullups (sets of 7-10 butterfly)
5. Gymnastics Accessory
HS Walk practice
Cycle 1 Week 2 Day 2
8/29
1. Warm Up
Slow 10 min run
10 banded good mornings
20 OHS
20 cal bike
2. Strength
DL 4x2 @115/165/185/205/205#
3. Oly
Pause Power Position Snatch Warm Up
4 x 3 @40-60% 1RM
Drop & Reset.
3 @55/65/65/65#
Hang Snatch E2MOM for 12 min.
2 Reps @85%+
Heavier than last week.
2 @85/85/85/75/80/85/85#
Missed a couple reps.
4. Bitch Work
6 Rounds:
Row 20 cal
Rest 2 min
1:15/1:22/1:20/1:17/1:26/1:28
6a. Gymnastics Accessory
10 x 5 UB Strict HSPU
5 sets strict with 2 abmats. 5 sets kipping (full)
1. Warm Up
Slow 10 min run
10 banded good mornings
20 OHS
20 cal bike
2. Strength
DL 4x2 @115/165/185/205/205#
3. Oly
Pause Power Position Snatch Warm Up
4 x 3 @40-60% 1RM
Drop & Reset.
3 @55/65/65/65#
Hang Snatch E2MOM for 12 min.
2 Reps @85%+
Heavier than last week.
2 @85/
Missed a couple reps.
4. Bitch Work
6 Rounds:
Row 20 cal
Rest 2 min
1:15/1:22/1:20/1:17/1:26/1:28
6a. Gymnastics Accessory
10 x 5 UB Strict HSPU
5 sets strict with 2 abmats. 5 sets kipping (full)
Cycle 1 Week 2 Day 1
8/28
1. Warm Up
Floss elbows
4 Rounds:
10 goblet squats
20 cal row
2a. Strength
Back Squat 5 x 5 @72.5% (134#)
5 @95/135/140/145/145/145#
2b. Strength
Press Grip Bench Press 5 x 5 @80% of 5RM
5 @65/75/75/75/75#
3. Conditioning
15 min AMRAP
Row 250m
21 OHS @ 55#
4+10 OHS
4. Bitch Work
Bike 8 x 1.5k with 1 min rest
(3 min on: 1 min off)
Total time- 31 minutes
1. Warm Up
Floss elbows
4 Rounds:
10 goblet squats
20 cal row
2a. Strength
Back Squat 5 x 5 @72.5% (134#)
5 @95/135/140/145/145/145#
2b. Strength
Press Grip Bench Press 5 x 5 @80% of 5RM
5 @65/75/75/75/75#
3. Conditioning
15 min AMRAP
Row 250m
21 OHS @ 55#
4+10 OHS
4. Bitch Work
Bike 8 x 1.5k with 1 min rest
(3 min on: 1 min off)
Total time- 31 minutes
Cycle 1 Week 1 Day 5
8/26
1. Warm Up
Floss Quads
3x15 light push press
200m row (instead of run)
2. Strength
Strict Press 2 x 10 @55/60#
1 Rep AHAP every 90 seconds for 12 min.
1 @70/75/80/85/90/95/90/90#
3. Oly
Pause Power Position Clean Warm Up
4 x 3 @40-60% 1RM + 1 Jerk per set
3 @65/65/65/65#
Hang Clean E2MOM for 12 min.
3 reps @70% + Jerk last rep
3 @85/90/95/95/95/100#
4. Bitch Work
Row 150 cal
20 sec sprint: 40 sec slow
Time- 14:01
5a. Gymnastics Accessory
Kipping Ring Dips 6 x 10
Did 3 x 5
5b. Strength Accessory
Hip Extensions 4 x 15
1. Warm Up
Floss Quads
3x15 light push press
200m row (instead of run)
2. Strength
Strict Press 2 x 10 @55/60#
1 Rep AHAP every 90 seconds for 12 min.
1 @70/75/80/85/90/95/90/90#
3. Oly
Pause Power Position Clean Warm Up
4 x 3 @40-60% 1RM + 1 Jerk per set
3 @65/65/65/65#
Hang Clean E2MOM for 12 min.
3 reps @70% + Jerk last rep
3 @85/90/95/95/95/100#
4. Bitch Work
Row 150 cal
20 sec sprint: 40 sec slow
Time- 14:01
5a. Gymnastics Accessory
Kipping Ring Dips 6 x 10
Did 3 x 5
5b. Strength Accessory
Hip Extensions 4 x 15
Cycle 1 Week 1 Day 4
8/25
1. Warm Up
10 min bike (instead of ski)
20 OHS @35#
20 KBS
20 Burpees
2. Strength
Back Squat 3x3 @85% (157# of 185#)
3 @ 135/155/165/175#
3. Conditioning
25-20-15-10 GHD Situps
15 Power Snatch @65#55#
Time- 10:32
4. Bitch Work
7 x 100m Run
Walk back to start for rest.
All between 21-28seconds
11:28 total time
1. Warm Up
10 min bike (instead of ski)
20 OHS @35#
20 KBS
20 Burpees
2. Strength
Back Squat 3x3 @85% (157# of 185#)
3 @ 135/155/165/175#
3. Conditioning
25-20-15-10 GHD Situps
15 Power Snatch @
Time- 10:32
4. Bitch Work
7 x 100m Run
Walk back to start for rest.
All between 21-28seconds
11:28 total time
8/24
Did #3 from yesterday.
3. Bitch Work
3 x 1 mile run
Rest as needed.
9:54/9:30/9:30
ave HR 151/160/167bpm
Massage with Adrianna
3. Bitch Work
3 x 1 mile run
Rest as needed.
9:54/9:30/9:30
ave HR 151/160/167bpm
Massage with Adrianna
Cycle 1 Week 1 Day 3
8/23/17
1. Warm Up
Floss achilles/calves
3 Rounds:
10 Pushups
10 Goblet Squats
200m Run
2. Strength
Back Squat 4x4@80% (148# of 185#)
4 @ 95/145/150/150/150/150#
5. Gymnastics Accessory
Strict Pullups 7x5 with controlled descent
5 no band, 5 blue band, 5/5/5/5/5 with blue+red band
1. Warm Up
Floss achilles/calves
3 Rounds:
10 Pushups
10 Goblet Squats
200m Run
2. Strength
Back Squat 4x4@80% (148# of 185#)
4 @ 95/145/150/150/150/150#
5. Gymnastics Accessory
Strict Pullups 7x5 with controlled descent
5 no band, 5 blue band, 5/5/5/5/5 with blue+red band
Cycle 1 Week 1 Day 2
8/22/17
1. Warm Up
10 minute bike
30 situps
20 banded good mornings
20 light DB OHS
2. Strength
DL 3x3 (70% of 205# = 143.5#)
3 @ 145/155/165#
3. Oly
Pause Power Position Snatch Warm Up
4 x 3 @40-60% 1RM
Drop and Reset
3 @35//55/55/55/65#
Hang Snatch E2MOM for 12 minutes
3 reps @70% Drop & Reset. NO FAILS!
3 @75/75/75/75/75/75#
4. Bitch Work
E2MOM for 20 min.
Bike 9 calories
5. Conditioning
NO
6. Gymnastics Accessory
Handstand Hold
8x20 seconds on, 40 seconds rest
1. Warm Up
10 minute bike
30 situps
20 banded good mornings
20 light DB OHS
2. Strength
DL 3x3 (70% of 205# = 143.5#)
3 @ 145/155/165#
3. Oly
Pause Power Position Snatch Warm Up
4 x 3 @40-60% 1RM
Drop and Reset
3 @35//55/55/55/65#
Hang Snatch E2MOM for 12 minutes
3 reps @70% Drop & Reset. NO FAILS!
3 @75/75/75/75/75/75#
4. Bitch Work
E2MOM for 20 min.
Bike 9 calories
5. Conditioning
NO
6. Gymnastics Accessory
Handstand Hold
8x20 seconds on, 40 seconds rest
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